February 2, 2019 – Competition

A.
Back Squat
Set 1- 5 reps @ 70%
Set 2- 3 reps @ 80%
Set 3- 1 rep @ 85-90%
Set 4- 10 reps @ 80%
Set 5- 10 reps @ 80%
Rest 2-3 minutes

B.
For total time:
21 Deadlifts (225/155 lbs)
100-Foot Handstand Walk
15 Deadlifts
100-Foot Handstand Walk
9 Deadlifts
100-Foot Handstand Walk

Immediately followed by. . .

Four rounds of:
400 Meter Run
10 Overhead Squats (135/95 lbs)

C.
Three sets of:
Split Stance Romanian Deadlift x 8 reps each leg @ 3011
Rest 60 seconds
Single-Leg Hip Thrusts x 8 reps each leg @ 20X1
Rest 60 seconds

D.
Three sets of:
Dumbbell Biceps Curls x 10-12 reps
Rest 30 seconds
Prone GHD Hold x 30 seconds
Rest 30 seconds
GHD Hip Extension x 30 seconds
Rest 30 seconds

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